Warm Up
Couch stretch, 1 min. each side
Arm circles, ankle mobility, trunk twists
2x
20 hollow rocks to supermans, don't let hands touch floor, 10 each side
10 burpees
Strength
Back squats
5 x 10 as heavy as possible
WOD
5 RFT
30 DUs
20 med ball sit ups
15 med ball push ups
10 med ball jump overs
Post
50 med ball sit ups
50 med ball crunches (holding ball at chest, just bringing shoulders off the ground)